Workout of the Day Take 20 minutes to find a 1 rep max of the following complex: 3 deadlifts + 2 hang squat cleans + 2 shoulder to overheads Then accumulate 2 minutes of: L-sit…

Workout of the Day Complete 4 rounds for time of: 400m run 20 handstand push ups 20 KB snatches (53/35#, 10R/10L) Time Cap = 25 minutes. WOD Notes:  Pick a handstand push up variation/rep scheme…

Workout of the Day Complete 5 rounds for max reps in 1 minute at each station: Row (calories) Triple unders Chest to bar pull ups Rest 1 minute between rounds. WOD Notes:  Don't shy away…

Workout of the Day Deadlift 2-2-2-2-2-2 Then complete 3 rounds NFT: 15 banded deadlifts (40% 2RM) 15 heel propped goblet squats WOD Notes:  The goal today is to work up to a 2 rep max! …

Workout of the Day Complete for time: 15 power snatches (135/93#) 30 toes to bar 10 power snatches (135/93#) 20 toes to bar 5 power snatches (135/93#) 10 toes to bar WOD Notes:  Choose a…

Workout of the Day AMRAP in 14 minutes of and ascending ladder by 2's: Thrusters (95/63#) Alternating weighted box step ups (1x50/35# to 24/20") Then complete NFT: 20 inverted burpees WOD Notes:  The ascending ladder…

Workout of the Day EMOM for 20 minutes of: First minute: 5 bench presses (70-75% 1RM) Second minute: 16 one-arm DB/KB bent over rows (8R/8L) WOD Notes:  Choose weights that let you hit pretty much…

Workout of the Day Strong Man Day! Complete the following work: 2 minutes of max reps keg/stone/sandbag ground to shoulder 20 x 10 yard 2-arm farmer's carry (heavy KBs or DBs) 4 x 10 yard…

Workout of the Day AMRAP in 15 minutes of: 2 power cleans (85% 1RM) 25 double unders WOD Notes:  The goal today should be to choose a weight that will not risk failure but will…

We're excited to announce that Celeste Viggiano is joining ICA as the newest member of our coaching team! Celeste brings significant experience as a coach and CrossFit athlete and will be a truly valuable addition…